Cucumber - Nutrition Facts, Health Benefits & Recipes
Nutritional Information (100g)
Cucumbers are a refreshing and hydrating vegetable that can be a great addition to a healthy diet. They are low in calories and high in water content.
- Calories: 16 kcal
- Carbohydrates: 3.6 g
- Fiber: 0.5 g
- Sugar: 1.7 g
- Protein: 0.7 g
- Fat: 0.1 g
- Vitamin C: 8% of the Daily Value (DV)
- Potassium: 147 mg
Cucumbers are known for their high water content, which helps keep you hydrated. They are also a good source of antioxidants and can aid in digestive health.
Health Benefits of Cucumbers
- Hydrating: Cucumbers are composed of about 95% water, making them excellent for staying hydrated.
- Low in Calories: With their low calorie count, cucumbers are a great choice for weight management.
- Rich in Antioxidants: They contain antioxidants like beta-carotene and flavonoids that help fight oxidative stress.
- Supports Digestion: The fiber in cucumbers can aid in digestive health and promote regular bowel movements.
- Soothes the Skin: Cucumbers have anti-inflammatory properties and can help soothe irritated skin when applied topically.
Potential Risks and Side Effects
- Possible Allergic Reactions: Some people may experience allergic reactions to cucumbers, especially those with a sensitivity to certain proteins in the vegetable.
- High in Sodium (if pickled): Pickled cucumbers can be high in sodium, which may not be suitable for individuals with hypertension or other health conditions.
- Digestive Issues: Eating large quantities of cucumbers may cause digestive discomfort in some people, particularly if they have a sensitivity to high-fiber foods.
Delicious Cucumber Recipes
1. Cucumber Salad
A light and refreshing salad perfect for a summer meal.
Ingredients:
- 1 large cucumber, sliced
- 1/4 cup red onion, thinly sliced
- 1/4 cup fresh dill, chopped
- 2 tbsp olive oil
- 1 tbsp white wine vinegar
- Salt and pepper to taste
Instructions:
In a bowl, combine the cucumber, red onion, and dill. In a separate small bowl, whisk together the olive oil, vinegar, salt, and pepper. Pour the dressing over the cucumber mixture and toss to coat. Serve chilled.
2. Cucumber Mint Smoothie
A refreshing smoothie that's perfect for a hot day.
Ingredients:
- 1 cucumber, peeled and chopped
- 1/2 cup fresh mint leaves
- 1 cup Greek yogurt
- 1 tbsp honey
- 1/2 cup ice cubes
Instructions:
Combine all ingredients in a blender and blend until smooth. Pour into glasses and serve immediately.